The 5K is one of the most popular race distances, and it is common in road races, trail races, track races, high school cross-country races, and parkruns alike.
Many runners spend some time improving their 5K run time when they first start running but then may dabble with longer distances, potentially sticking more with 10Ks, half-marathons, and marathons. Or, they may return, once again, to the beloved 5K to work on speed.
If you’re a competitive runner, there’s a good chance you’re chasing a time goal and 5K PR, one of which may be running 5K in 17 minutes or a sub 17 5K.
According to Run Repeat,1Compare Running Finish Times [Calculator] – 5K, 10K, Half Marathon, Marathon. (n.d.). Athletic Shoe Reviews. https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator males who can run 5K in 17 minutes are faster than 99.30% of other male runners at this distance, while females who can run 5K in 17 minutes are faster than 99.90%. In other words, running 5K in 17 minutes places you in the uppermost echelon of runners these days.
It is a fast time, but we have you covered. In this guide, we will discuss how to run a 5K in 17 minutes and provide a training plan to get you to the finish line.
What Pace Do I Need To Maintain To Complete A 5k In 17 Minutes?
To run 5K in 17 minutes, you must run 5:28 per mile or 3:24 per kilometer.
However, since most people looking to run 5K in 17 minutes want to break 17 minutes as a barrier (running 16:59 or faster), you’ll want to shave a second or two over the course of the race.
If you are running on a track, 5K in 17 minutes works out to 1:22 per 400 meters (82 seconds) and 2:44 for 800 meters.
What Is The Running Speed For A 5K in 17 Minutes?
If you are training to get your 5K personal best with a time of 17 minutes on the treadmill, your race pace workouts will be run at a treadmill speed of 11 mph (slightly slower than 5:27 pace) or 17.6 km/hr.
What Are The 5K in 17 Minutes Splits?
To run 5K in 17 minutes with even splits, you’ll aim for 5:28 at mile 1, 2 miles in 10:56, 3 miles in 16:24, and closing in just under 17 minutes.
For kilometers, aim for 3:24 at 1K, 6:48 at 2K, 10:12 at 3K, 13:36 at 4K, and 17:00 at 5K.
How to Run 5K in 17 Minutes
Running 5K in 17 minutes is an impressive goal for advanced male runners and elite female runners.
A 5K in 17 minutes is an appropriate goal if you’ve run 5K in 18 minutes or faster. If you have yet to run fairly close to this time, you might want to start with running 5K in 20 minutes.
You should also be able to run one mile in 5:28 minutes—if not faster—as this will be your race pace.
How is This Sub 17 5K Training Plan Structured?
Our sub-17-minute 5K training plan involves running 4-5 days per week and resting at least once. You should be able to run 5 miles comfortably without stopping and have about 6-12 hours per week to train.
To run a 5K in 17 minutes, you must follow a well-rounded training program with interval training workouts, hills, distance runs, cross-training, and strength training.
Easy Runs
Easy runs help build your aerobic base without taxing your body like speed workouts do. Pace isn’t important here. You should run your easy runs at a comfortable, conversational pace, at an effort of 5-6 on an RPE scale of 1-10, where 10 is the max effort.
Long Runs
You’ll have a long run just about every week. It is your primary workout to build up endurance. They get progressively longer to help your body improve aerobic capacity, muscular endurance, and mental strength.
Long runs increase your mitochondrial density so that your muscles get more efficient at burning fat and producing energy aerobically. They strengthen your muscles, joints, bones, connective tissues, heart, and lungs.
These runs should also be done at an easy pace.
Speed Workouts
If you want to know how to run a faster 5K, speed workouts are it!
Speed workouts on the track involve running specific distances at race pace (1:22/400 meters for the goal of 5k in 17 minutes) or faster. These hard workouts build speed and get your body comfortable with your race pace.
Threshold Workouts
Threshold workouts, or tempo runs, are designed to improve your lactate threshold, or the point at which your body is no longer able to clear lactate from the muscles as quickly as it is being produced.
These workouts train your body to handle running faster before hitting anaerobic efforts.
For most runners, threshold pace is about 25-30 seconds per mile slower than the 5K race pace.
Therefore, if you are training to run 5K in 17 minutes, your threshold workouts should be run at 5:55-5:58 per mile pace. This pace should be equivalent to an effort that’s about 83-88% of your VO2 max effort.
Hill Repeats
Hill repeats involve sprinting uphill, usually all out or at near max effort. Hill sprints develop power, speed, and strength and can help increase your cadence or turnover.
Unless your 5K race is on a track or a very flat road course, you’ll likely encounter hills during the race. Hill workouts also help prepare you for handling hard efforts uphill.
Strides
Strides are typically 50-200 meters long and should be run at near-maximal speeds. Running at this pace trains your neuromuscular system to handle faster paces in a controlled and coordinated manner.
Cross-Training Workouts
Cross-training is a great way to get an aerobic workout while using different muscles and reducing the impact of your activity.
Low-impact exercises like cycling, pool running, swimming, elliptical, and rowing can supplement your running and help prevent overuse injuries.
Rest Days
Rest days give your legs and feet time off to recover and rebound from training. Respect these easy days so you can get to your next workout recovered and ready to go.
Strength Training
As a running coach, I always ensure my athletes fit in core work, mobility exercises, and strength training 2-3 times per week.
Total-body strength training helps prevent injuries by correcting strength imbalances and building functional stability so that your body can handle the miles of running.
Include exercises like squats, lunges, deadlifts, glute bridges, planks, push-ups, pull-ups, calf raises and step-ups. 2-3 sets of 8-10 reps is a good place to start.
How To Run A Sub 5K In 17 Minutes: Training Plan
This 6-week 5K training plan will help you break 17 minutes. Add 2-3 days of strength training per week to this training schedule.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Rest or 30-45 minutes of cross-training | 30-minute easy run or 3-4 miles | 3 miles easy run | Rest day | Warm-up 2 miles 8-10 x 100 meter or 30-45 second hill sprints 1 mile cool down | Warm-up 1 mile 5 x 1,000 meters in 3:22-3:24, with a 200-meter jog in between Cooldown 1 mile | Long run 5 miles |
| Rest or 30-45 minutes of cross-training | Warm-up 1 mile 3 x 1 mile in 5:24-5:28 minutes with a 200-meter jog in between Cooldown 1 mile | 3-4 miles easy run | Rest day | Warm-up 1 mile 2 x 8 minutes at 5:55-5:58 pace with 90 seconds in between 4 x 30 seconds at sprint/mile pace with 30 seconds rest Cooldown 1 mile | 4 miles easy run | Long run 6 miles |
| Rest or 30-45 minutes of cross-training | Warm-up 1 mile 6 x 800 meters in 2:44 with a 200-meter jog in between Cooldown 1 mile | 3-5 miles easy run | Rest day | Warm-up 1 mile 3 x 8 minutes at 5:53-5:57 pace with 90 seconds in between 4 x 30 seconds at sprint/mile pace with 30 seconds rest Cooldown 1 mile | 4-5-mile easy run 4 x 50-75m strides | Long run 7 miles |
| Rest or 30-45 minutes of cross-training | Warm-up 1 mile 1 x 2 miles in 10:48-10:56 200-meter jog 4 x 400 meters in 1:19-1:22 with 90 seconds recovery Cooldown 1 mile | 4-6 miles easy run | Rest day | Warm-up 2 miles 10-12 x 100 meter or 30-45 second hill sprints 1 mile cool down | 5-mile easy run 4 x 50-75m strides | Long run 8 miles |
| Rest or 30-45 minutes of cross-training | Warm-up 1 mile 1 x 1 mile in 5:23-5:26 200-meter jog 4 x 1,000 meters in 3:22-3:24 with 60 seconds recovery Cooldown 1 mile | 4-6 miles easy run | Rest day | Warm-up 1 mile 25 minutes at threshold pace (5:50-5:55 min/mile) 1 mile cool down | 4-5 miles easy run 4 x 50-75m strides | Long run 6 miles |
| Rest or 30-45 minutes of cross-training | Warm-up 1 mile 6 x 800 meters in 2:44 with 200-meter jog in between Cooldown 1 mile | 4-mile easy run | Rest day | 20-minute easy jog + 4 strides | 5k Race | Shake out or active recovery walk |
Good luck, and let us know how your race goes! Once you break 17 minutes, set your sights on breaking 16 minutes. How cool would that be?
If you are looking to increase your distance, we can also help you with your 10K race goals with our free plans and training tips:
It’s not OFTEN that agree with many , if any , of these ” running plans. ”
But I must confess Ms Abbey , has hit the proverbial nail , SQUARELY on it head !!!
It appears she ripped pages from my running log(s) and I haven’t run in over 20 odd years.
Kudos to you ma’am !!!